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разведение

тренажере

всю

ягодичную

20-30

кг

00:00:02

in the simulator while sitting on the entire buttock on the

00:00:06

big buttock with here we won’t put much emphasis on it, we’re

00:00:10

working on the whole focus, which means we’re sitting down

00:00:13

leaning tightly on the back of the

00:00:18

bench seat our legs are in the

00:00:22

middle of the foot the support is going to the village we

00:00:26

begin to strain the gluteal muscles

00:00:30

completely

00:00:31

and pull your thigh to the side with your buttocks,

00:00:34

that is, imagine how you

00:00:36

work your muscles with your joints, try

00:00:38

to feel it, you can just sit on

00:00:40

the machine and just mindlessly work with your

00:00:43

legs and joints, we need to turn on your

00:00:46

head and pull your legs and hips to the

00:00:49

side using your buttocks, we work they are in

00:00:52

full slab, and then there, we don’t drop

00:00:54

the weight and don’t completely bring the legs together, it’s important for us

00:00:56

that the buttock remains constantly

00:00:58

in tension, we try to

00:01:01

spread it as much as possible, move it away, contract the muscle on that

00:01:04

side and hold it for about a second,

00:01:06

that is, under control,

00:01:11

hold it 1 time, be sure to concentrate, move the

00:01:18

hips to the side at the expense of the buttocks,

00:01:22

you see

00:01:24

Of course, my lower back has slightly separated from the back, but my back and

00:01:29

thoracic region are fixed,

00:01:30

the back is so I’m leaning on the backrest of the bench, that

00:01:35

is, like many people do, I do

00:01:39

n’t crouch completely, but they sit in the middle like this, the

00:01:43

joints are felt very well right away, that is,

00:01:45

we’re working gluteal all

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